A. E2M x 4 sets
5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS
+ 5-7 Strict Chin Ups

B. Alt EMOM x 20 min
B1. 6-10 Pullups (anyhow)
B2. 40 sec Row
B3. 8-12 Unbroken Thrusters (AHAFA)
B4. 30-40 sec Jump Rope (anyhow)

A. Alt Intervals, 2min on : 1 min  off x 5 sets each (30 min)

A1.16 (8/8)  Hang Dumbell snatch (@medium heavy) +  6-10 Box Jumps+ Remaining time: Bike

A2. 6-8/ 6-8 Single Arm Thrusters +
6-10/6-10 Reverse lunges (w. DB in Front Rack) + Remaining time: Burpees / Sprawls

A. E2.5M x 4 Sets
3 Back Squats @85-88% of 1RM
+ 15 Banded Face Pulls @Light to Medium Band

B. E2M x 4 Sets
6-8/6-8 Bulgarian Split Squats @AHAFA
+ 5-7 Barbell Romanian Deadlifts @AHAFA

C. Alt. EMOM x 12 Min
C1. 15-20 Sec/15-20 Sec Banded Pallof Press in Squat Position
C2. 15-20 Russian KB Swings @Medium Weight
C3. 20-30 Sec Superman Hold
C4. 5 Negative Chin Ups (Go Down as Slowly as Possible)